Strength

Romanian Deadlift

Conditioning

For time:
200m run, 21 C2B, 21 burpees
200m run, 21 kb swings
200m run, 15 C2B, 15 burpees
200m run, 15 kb swings
200m run, 9 C2B, 9 burpees
200m run, 15 kb swings

Strength

Strict Press 5-5-5-5-5 ascending

Conditioning

EMOM 20:
16 db snatch
16/12 calorie row
16 wall balls
50 double unders

Olympic Lifting

Squat clean 2-2-2-2-2

Conditioning

10 min ladder, 2-4-6-8-10-12 etc
Chest to bar
Squat clean 60/40k

Gymnastics

Ring progressions

Conditioning

For time: CAP 20
80/60 calorie row
60 burpees
40 kb swings
20 toes to bar
10 muscle ups
(10 pull ups, 10 push ups)

Strength

Overhead squat 3-3-3-3-3 70%+

Conditioning

12 min amrap:
6 overhead squats 40/30k
12 bar hop burpees
18 double unders

Strength

Pausing Front Squat

Conditioning

In teams of 2, you go I go:

Amrap 25:
9 front squats 50/35k
7 burpee box jump overs
5 chest to bar (rx+ muscle ups)
200m run

Strength

20 minutes of:
Floor press x 12 reps
Strict pull ups x 6 reps

Conditioning

6 x 2 min on 2 min off:
10 box jumps
10 wall balls
10 abmat sit ups

Strength

Front or Overhead squat 3-3-3-3-3
Starting at 70%

Conditioning

14 min amrap:
7 muscle ups
15 front squats 60/40
100 double unders

Strength

Push press 3-3-3-3-3
Starting at 70%

Conditioning

6 min amrap:
10 cal row ski
10 db snatch

rest 3 mins

6 min amrap:
10 push press 50/35
10 pull ups

Gymnastics

Pull up progressions

Conditioning

5 rounds for time:
30 kb swings
30 wall balls
30 sit ups